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Andrew Hollenbeck


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RE: Andrew's Training Log
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4/6 BSB

12 Pullups/12 Pushups/12 Squats

Rack Lockouts -4 inch or so
275x5
315x4
355x3
385x2
405x1

Raw Squat
225x3 -beltless
315x3
495xSupramaximal Hold
375x2
545xSupramaximal Hold +belt
405x3 -belt

Medium Grip Bench
225x5
240x5
250x5

Abs

12 Pullups/12 Pushups/12 Squats

30 Minutes Elliptical at avg HR of 132
*0-5 mins (145-150), 5-10 mins (140-145), 10-15 mins (135-140), 15-20 mins (130-135), 20-30 mins (120-130)

Assessment: 10/10
I really don't know what to say about this workout. My squat feels awesome right now. I weighed 155 this morning, so no weight loss in the past week but recall I had a big cheat meal Saturday night and I am being extremely strict now on my diet so I should be back under 153 by Wednesday. 405x3 felt AWESOME though. I am not 100% sure on depth but knowing how I squat, it was more than likely plenty deep. 545 also felt really light on the holds and that is a big plus. Lockouts felt pretty solid, and my bench felt awesome. The 250x5 comes out to about a 300-315 bench which is excellent for being 10 lbs lighter! I got my 2nd cardio session at 5 or so tonight. Opening day today, go yankees!

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JordanLinteris


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The yankees might as well be bodybuilders considering the ammount of crank they get caught with.

GO BLUE JAYS!!!

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The way to Jordan's heart, is through his left ventricle.
Andrew Hollenbeck


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4/6 PM Cardio

45 Minutes Elliptical at avg METs of 6.5-7 and avg HR of 110-120 bpm

Notes: Jordan, f*** you. Everyone in the big leagues is on the sauce and that is just the way it is, A-rod just happened to be one of the unfortunate ones to get caught.

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JordanLinteris


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GOOOOOO BLUE JAYS. HAHA DON'T BE LIKE THAT. ONLY U.S TEAMS ARE ON THE SAUCE. BUNCH OF FREAKIN CHEATERS!



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JordanLinteris


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If CDN teams were on the sauce they might actually be good.

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The way to Jordan's heart, is through his left ventricle.
Andrew Hollenbeck


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haha naw if you guys had more latinos and japanese players then you'd be better! thats the secret to winning baseball these days! That and the sauce yeah haha

4/7 AM Cardio

45 Minutes Treadmill incline walking at avg HR of 125-130

4/7 PM Cardio

45 Minutes Elliptical at avg METs of 6.5-7 and avg HR of 110-120

-- Edited by Andrew Hollenbeck on Tuesday 7th of April 2009 08:49:34 PM

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Andrew Hollenbeck


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4/8 DBD "Deadlift til ya Puke"

12 Pullups/12 Pushups/12 Squats

Reverse Band Sumo Deadlifts (average bands at 5'6)
335x1
455x5
475x4
495x3
525x2
555x1

Bench
160x3 -6 second pause, wide grip
175x3
190x3
160x3 -2 second pause, close grip
190x3
175x3

Conventional Deadlifts
355x5
375x5
395x5
420x5

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:
So, I puked today after my deadlifts! 4 sets of 5 in 5 minutes, rough ****! The reverse bands felt solid. 555 was a good lift. I got 575 next week which is 30 lbs under my best reverse band. Also 435x5 convo, might have to put a belt on for that one but we'll see. I did not do my cardio after my workout as I opted to have carbs/protein after because I puked out my pre-workout carbs/protein. I will be doing 60 minutes of cardio later today, 15 minutes short of what I planned on doing today, but that will be fine. Oh by the way, 152.2 lbs today! Down 15 lbs from Day 1, 8 lbs from Day 7. No 6 pack yet, hoping it will happen in the next 2.5 weeks!

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Andrew Hollenbeck


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4/8 PM Cardio

60 Minutes Treadmill walking at avg HR of 125

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Tony Reid


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Deadlifting til you puke, I've only heard of that on squats.  Keep doing deads (and puking) and that weight will fall right off.  Good work!

btw...my 98% NO is suddenly a 50/50 or better.

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Andrew Hollenbeck


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Tony, I think it was the combination of the exhaustion from deadlifting and the russian twists tossing around my stomach a bit. That's pretty kool that the odds changed to 50/50 or better! I think we could have a pretty good battle for the wilks!

4/9 AM/PM Cardio

AM
60 Minutes Treadmill walking at avg HR of 120 bpm

PM
60 Minutes Elliptical at avg HR of 117 bpm

-- Edited by Andrew Hollenbeck on Friday 10th of April 2009 01:48:30 AM

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Tony Reid


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I may have to drop down to the 123 class and not lose off my total to beat you.  I guess I'll be doing that puking routine.

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Andrew Hollenbeck


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tony, i am pretty positive you got me beat right now! your lifts are huge compared to mine and your only 1 weight class up!

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Tony Reid


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If you go to 148, I'll be 2 up, it makes a big difference.  Your weights are very impressive, we'll just have to see how it shakes out.  I may need to bring my abacussmile 

In all reality, I just set my numbers as the goals I want to achieve and whatever happens, happens.  If I'm actually competing against someone head-head, I'll sometimes pay attention to where they are at, but I don't let it effect my attempts unless it's the last pull.  At the Raw Unity Meet I just did what I did and didn't know where I was compared to everyone else until I saw the results.  With wilks and differing weight classes it's too much to try and figure out for me.  I'm sure others use a much different approach, but I just have to do what works for me.

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Andrew Hollenbeck


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I am the same way as you with how i play out my meets unless it is a close battle. A little friendly battle is always fun though and makes for a good time!

4/10 BSB

12 Pullups/12 Pushups/12 Squats

2 board -ring on rings
185x8
275x3
315x2
325x2
335x2

Rack Squat
185x2
275x2
365x2x5 sets

Incline Bench
175x5
185x5
195x5

Abs

12 Pullups/12 Pushups/12 Squats

30 Minutes Elliptical -burned 195kcal (i'm guesing HR of 120-130 avg bpm)

Assessment: 10/10
I weighed 151.8 this morning, and I'm pretty sure I hit a 2 board PR. 2 weeks ago I only hit 335 for 1 rep and it was much harder than today's double. The squats also felt awesome! Incline bench felt great, 195x5 equates to about a 245 max so that means my incline bench hasn't gone down at all. Basically, my strength hasn't went down much, if at all, and possibly has even went up... with a 15+ lb weight loss! I am stoked about this! I got another 45-60 minutes of cardio to do later tonight.

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Andrew Hollenbeck


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4/10 PM Cardio

60 Minutes Recumbant Bike -11.5mph avg

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